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Why Runners Should Lift Weights

In short

Strength training helps runners by building stronger, more resilient muscles that improve running economy and reduce injury risk. It does not make you bulky or slow; done sensibly it complements running. A little regular strength work, focused on the legs and core, benefits runners of all levels.

Written & reviewed by M. Thurairaj & team, Registered Physiotherapist & Certified Trainers
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Many runners avoid the weights room, worried that lifting will make them bulky, slow, or somehow interfere with their running. The evidence points the other way: strength training makes runners stronger, more economical and more injury-resistant. Some of the best runners in the world lift regularly, and recreational runners have just as much to gain.

The fear of bulking up is misplaced, a little sensible strength work will not turn a runner into a bodybuilder. Instead, it builds resilient muscles and tendons that handle the repetitive impact of running better. This guide explains why runners should lift, what to focus on, and how to fit strength work around your running.

How strength training helps runners

Stronger muscles and tendons handle the repetitive impact of running better, improving your running economy, how efficiently you move, and reducing injury risk. A strong core and legs help you hold form as you tire. Far from hindering running, sensible strength work makes you a more durable, efficient runner.

  • Improves running economy and efficiency
  • Builds resilience against repetitive-impact injuries
  • A strong core helps you hold form when tired
  • Complements running rather than hindering it

Why it will not make you bulky or slow

The worry that lifting makes runners big and slow is unfounded. Building significant muscle takes dedicated training and eating that runners typically are not doing. Sensible strength work builds functional, resilient strength without the bulk, and improves rather than harms your running. The bulky-and-slow fear is a myth.

What runners should focus on

Runners benefit most from strength work targeting the legs, hips and core, the areas that power and stabilise your running. A couple of focused strength sessions a week, kept separate from your hardest runs, is plenty. You do not need to lift like a powerlifter; a little consistent, sensible work goes a long way.

Adding strength to your running

  1. Include a couple of strength sessions a week
  2. Focus on the legs, hips and core
  3. Keep hard lifting away from your hardest runs
  4. Progress gradually alongside your running
  5. Do not fear bulk; sensible strength work helps your running

Frequently Asked Questions

Will lifting weights make me a slower runner?+

No, the opposite. Sensible strength training improves running economy and injury resistance, making you a more durable and efficient runner. The fear that lifting makes runners bulky and slow is a myth. A little regular strength work complements your running rather than harming it.

What strength exercises should runners do?+

Focus on the legs, hips and core, which power and stabilise your running. Exercises that build lower-body and core strength benefit runners most. You do not need to lift like a powerlifter; a couple of focused, sensible strength sessions a week is plenty.

How often should runners lift?+

A couple of focused strength sessions a week is enough for most runners. Keep hard lifting away from your hardest running days so neither compromises the other. A little consistent strength work goes a long way toward stronger, more injury-resistant running.

Will strength training make me bulky?+

No. Building significant bulk takes dedicated training and eating that runners are typically not doing. Sensible strength work builds functional, resilient strength without the bulk, and improves your running. The fear of getting big and slow from lifting is unfounded.

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Breathing During Lifts

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